Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.
Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Strict Press:
4 x 7 (ME)
5 Rounds for time
15 Hang Power Cleans 135/95, Fx: 95/65
100 M Sprint
Rest 1:00
Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!
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“Filthy Fifty”
For time:
50 Box Jumps (24″/20″)
50 Jumping Pullups
50 Kettlebell Swings (16kg/12kg)
50 Walking Lunges
50 Knee-To-Elbows
50 Push Press (45/35)
50 Sit-ups (CF Benchmark: Back extensions)
50 Wallballs (20/14)
50 Burpees
50 Double unders
*compare: 4/13/2016
Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!
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Last Day of Foundations! Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of the course. Let’s show them the ropes, Thanks.
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20 Rep Front Squat
(Week 3: 76-80% from 5RM)
AMRAP 12
200 m Run
4 Deadlifts 275/185, Fx:205/135
6 Squat Snatches 135/95, Fx: 95/65
*coaches note: athletes share barbells, run a 1 min stagger
Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!
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3 Rounds of 4 Stations
:45 on/ :15 Off
1) Max effort Hollow Rocks
2) ME Hollow Hold at top of Ring Dip (Rx+MU Rings)
3) Ball Slams
4) Seated Dumbbell/Kettlebell Press
3 Rounds:
21 Hang Kettlbell Snatches 24/16, Fx: 16/12
15 Push Jerks 115/80, Fx: 95/65
9 Muscle Ups, Fx: C2B Pull Ups
RX+: 32/24 and 135/95
Free Mobility clinic with Coach Marcus on Saturday, January 28th at 1pm. Come get your fix!
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Be on the lookout for new faces finishing their last week of foundations. Please be warm and welcoming to our attendees and assure them that CrossFit Route 7 is the place to be. The attendees will go right into 1 month of membership after successful completion of the course. Let’s show them the ropes, Thanks.
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Deadlift:
Find a Heavy triple
